Flexibility Date 1/17 1/20 1/21

Stretching exercise Muscle worked reps/time reps/time reps/time

Chest/Biceps Stretch Pectoralis, Biceps Two reps total / Two reps total / Two reps total /
30 seconds per 30 seconds per 30 seconds per
rep/10 second rep/10 second rep / 10 second
rest in between rest in between rest in between

Shoulder/Triceps Stretch Deltoids, Triceps Two reps total / Two reps total / Two reps total /
30 seconds per 30 seconds per 30 seconds per
rep /10 second rep / 10 second rep/10 second
rest in between rest in between rest in between

Upper Back & Torso Stretch Trapezius Two reps total / Two reps total / Two reps total /
30 seconds per 30 seconds per 30 seconds per
rep / 10 second rep / 10 second rep / 10 second
rest in between rest in between rest in between

Lower Back Stretch Latisimus Dorsi Two reps total / Two reps total/ Two reps total /
30 seconds per 30 seconds per 30 seconds per
rep / 10 second rep / 10 second rep / 10 second
rest in between rest in between rest in between

Lying Quad Stretch Quadriceps Two reps total / Two reps total / Two reps total /
30 seconds per 30 seconds per 30 seconds per
rep / 10 second rep / 10 second rep / 10 second
rest in between rest in between rest in between

Modified Hurdler’s Stretch Hamstrings Two reps total / Two reps total / Two reps total /
30 seconds per 30 seconds per 30 seconds per
rep / 10 second rep / 10 second rep / 10 second
rest in between rest in between rest in between

Calf Stretch Gastrocnemius Two reps total / Two reps total / Two reps total /
30 seconds per 30 seconds per 30 seconds per
rep / 10 second rep / 10 second rep / 10 second
rest in between rest in between rest in between
Lying abdominal stretch Abdominals Two reps total / Two reps total / Two reps total /
30 seconds per 30 seconds per 30 seconds per
rep / 10 second rep / 10 second rep / 10 second
rest in between rest in between rest in between
Cardiovascular

Target Heart Rate Zone (from lesson 04.02 Lower Limit = 137 Upper Limit = 185
Monitoring the Heart)

Date 1/27 1/30 1/31

Activity Selected 30 minute jog Advanced 1 hour jog/walk

Taekwon-Do class

Starting heart rate 72 72 73

Heart rate after 5 minutes 115 98 114

Heart rate after 10 minutes 131 106 123

Ending heart rate 140 167 154

5 minute recovery heart rate 92 105 109

Length of activity (minutes) 30 minutes 1 hour 1 hour

*I decided to count Taekwon-Do this week because the Saturday class was a lot more
intense than normal. If that becomes the norm, than you might start seeing Taekwon-Do
listed on here in addition to my running. I also typically ride on an elliptical on the days
when I don't run or do Taekwon-Do but that feels more relaxed than the other two types
of cardio so I don't usually put it on here. Also, the 1 hour jog/walk consisted of a four
mile course where two miles in total were run, but broke up a bit by walking after the first
mile.*
Muscular
Date 1/19 1/19 1/19 1/21 1/21 1/21

Muscles Worked Exercise Selected Sets Reps Weight Sets Reps Weight

Quadriceps Squats 3 12 Self 3 12 Self

Hamstrings Hip Extension 3 10 N/A 3 10 N/A

Gastrocnemius Calf Raises 3 12 Self 3 12 Self

Pectoralis Push Ups 3 10 Self 1 20 Self

Deltoids Lateral Raises 3 12 5 lbs 3 12 5 lbs

Trapezius Shoulder Shrugs 3 10 10 lbs 3 10 10 lbs

Latisimus Dorsi Pull-Ups 3 4 Self 3 4 Self

Abdominals Abdominal Crunches 3 12 N/A 3 12 N/A

Biceps Bicep Curls 3 12 5 lbs 3 9 10 lbs

Triceps Tricep Dips 3 12 Self 3 12 Self

*So okay, the pull-ups are still a little low. I'm really focusing on cardio and improving
that, so I might have been ignoring my muscular workouts a bit. I'll try to put more focus
and work into them. I'll probably go up on weight for the lateral raises as well.*